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WOD

Today’s Skill: Pistol Practice/Progressions

17 Minute AMRAP:

3 Rounds of:

  • 15 Cleans (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)
  • 15 STO (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)
  • 50 Double Unders (L2: 25 Double Under Attempts, L3: 100 Singles)
    *After the 3 rounds are completed, you do Burpees until the 17 Minute AMRAP is over*

(Score = # of Burpees)

WOD

4 RFT of

  • 10 L Raises from Pull-up Bar (L2: Strict Knee Raises)
  • 20 Alternating Pistols (L2: Medball Pistols, L3: Box Pistols)
  • Spider Crawl (length of gym)

Back Squat
3-3-3-3-3-3

3 RFT of

  • 100 Double Unders (L2: 50 DUs, L3: 300 Singles)
  • 10 Alternating Pistols (L2: to Medball, L3: to Box)
  • 20 Burpees

WOD

For time:

Row 1000 Meters

Then:

6 Rounds of:

  • 12 Alternating Pistols (L2: MedBall, L3: box)
  • 10 Pullups
  • 8 Medball Cleans (Rx:20#/14#, L2:14#/12#, L3:12#/10#)

WOD

Split Jerk

5×2 @ 70% of 1RM

4 RFT of

  • 10 Alternating Pistols (L2: to Medball, L3: to box)
  • 16 Alternating DB Snatch (RX: 45#/30#, L2: 30#/20#, L3: 20#/10#)
  • 21 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)

WOD

5 RFT of

  • 30 Calorie Row
  • 10 Ring Rows
  • 6 Pistols (L2: to Medball, L3: Box Pistols)

1 2 3 4 6
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Today’s WOD

  • Friday, 12/15/17

    WOD Romanian Deadlifts – 3×8 (Same Weight for all 3 sets) 12 Minute EMOM: 6 Thrusters (Rx:95#/65#, L2:80#/55#, L3:65#/45#) Abmat Sit-ups for the remainder of the minute (Score = # of Sit-ups)
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